Knee Pain on the Outer side? Fixed Immediately

Way to go! What a difference you made with a fellow hiker. Thanks for sharing the great story!

I found that rolling the IT band helped immensely for my knee pain, using a trekking pole is a brilliant idea for the trail! Thank you so much for sharing!

Thank you so much for this video! Similar knee pain keeps me from walking long distance hiking. I started your daily routine in order to prepare for the upcoming trail and look into all these exerciyses. I really hope this will help me solve my problem. It is definetly awesome advice to finally start dealing with it

Last year I trekked carros de foc with my gf. First alpine trek for her. Very bad mistake. The first day from joseph m blanc to pla de la font and the 700m decent already took a toll on her knees, we could hardly do 3 more days with a rest day. Lately we started making 15k~ walks to prepare for Norway trek and the pain got back. Luckily I stumbled upon your video and it seem to help her although when she does the hamstring stretch her knees hurt 5-6ish out of 10. Shes doing the routine for 4 days. Do you think it'll go away? We might go to a PT if this will persist.

I was diagnosed with osteoarthritis and am 57. I have a lot of knee pain andieven walking will cause knee pain the next day. I watch your videos and like the stretching you do. I don't want to give up everything I love to do, which is mostly being physically active. I have a dr. appt in a couple of weeks but I might start some of thee stretching and also work on strengthening the muscles around my knees. Thank you for posting and I'm so glad this man competed his Camino, unless it was a different hike, I'm glad he was able to finish!

How to tell the difference between what is just ITB and what is real knee arthritis?

Hi @ChaseMountains this is a most impressive recovery video... Really getting into your content lately, as I plan to do some hiking in the Rockies early this fall.
Is the free knee pain routine still available somehow? (Doesn't look accessible when I click the link 🫤)

I actually do have knee pain in both knees, due to my knee caps being slightly misaligned. Doctor told me to cycle in lower gear, exercise regularly (running and hiking are actually pretty good) and he was optimistic that I can overcome this without pain killers and without needing to get an operation, so there's that.
I still got a prescription for knee bandages that actually do help a lot when my knees starting to act up again, and I am happy to say that it's been 3 years since I went to the doctor and it hasn't gotten as bad as it sometimes was before getting checked (sometimes I would have pain for weeks on end, making it impossible to even climb stairs without having to drag myself up). But wearing knee braces on longer hikes can lead to bruises and blisters as I've learned the hard way. I now learned to read the terrain a lot better though, only wearing the braces when I feel my knees starting to hurt a little bit and there's a steep climb or steep decent. Plus, I am using hiking poles which also help to get my weight off my knees.

But I will definitely try out some of the tips you mentioned in this video. The course is gone, unfortunatly, so I can't try that one out. :(

Bro, I live here in the States and the white mountains of NH are absolutely brutal (and some of the best hiking ever). You have saved my knees and have helped me more than anyone! Thank you!

Bagi muslim ada dalam salah satu gerakan sholat yaitu rukuk ,bila dilakukan dengan benar rukuk nya maka sakit punggung,lutut dah hamstring dapat diatasi..

what about inner knee pain

Thank you so much for this!

Trimalleolar fracture in my ankle a few years ago. Love hiking. Live in Colorado. Gait can be off. But these stretches helped so much. Thought i was gonna need knee surgery. Taking pain meds/ anti inflammatories and woke up still in pain hobbling. Keeping my knee more and more bent locked up my muscles more and more. These stretches in one day did more than any pain meds i took over weeks. Thank you!🎉❤

About a year and a half ago I was finishing a big hike and started getting this exact pain in one knee. It took about a week to subside but flared up again nearly immediate when I ran next. Basically nothing in normal living caused issues. Even exercises. But I just finished another big hike and it hit hard again on the last couple miles downhill.

I don’t want to live with this being a constant issue. I revisited this video and did the stretching and hip adduction and THAT NIGHT I felt immense relief. And as I keep doing those it keeps getting better.
I also notice the ankle on the affected leg doesn’t keep popping like usual.
Dealing with that tension is helping in more ways that I could guess!

Thanks Chase 🤙🏽

good tips. No need to lay on your side for the hip adbuctors; my physio showed me it is much more efficient to do it standing with an exercise band (around your ankles), with two hiking or cross-country ski poles for balance. 20x each leg, x3. You should feel a pleasant burn if you are doing it correctly (with enough tension in the exercise band).

This is exactly the issue I had. So after doing as advised in the video, the issue has been resolved and if it flares up again, I know exactly what the cause is and how to fix it. Brilliant info here, thank you!!

This is awesome, thankyou to both of you for sharing this information.❤

The hiking community is so kind and generous 🙂

Too many people are going to doctors for these problems. Go to a physical therapist please.

Ive not slept for 2 days, not been able to drive either supposed go round the peak district tomorrow. Hopefully this will get me out of trouble with the wife!

Omg. I've been moving and have had to be very physical. On my last day, I did something to cause my outer knee to swell and hurt so bad. I'm watching this casually and trying your things and it already feels better!

I really needed this. Thank you so so much! I’m also having some popping every time I bend my knee with my previous exercises. Just completed the Inka Trail and struggled with the decent. I will incorporate these and see how it goes.

You mentioned that the list of exercises and stretches would be available for free in the description, but I don’t see it there. Would it still be possible to see them?

Awesome job! Thank you so much!

I came here after running a full marathon followed by a half marathon a month later. ITBS is now what I have come here for. Hoping this all works for me training for my next races in a few months.

I love you already! I’m going to do this, I was freaking out no pain just a feeling like I had a bruise on the side of my knee

Thank you so much! My knee pain was instantly gone once I found the knot in my glute!

Just did Half Dome and had very similar pain to the gentleman on the video, on the descent of the hike. Cannot wait to get busy with the exercises and get better! Thank you so much for this video!!

How about pain on the inside of the knee?

Thanks man for you great video, and I wish you've also discussed one important factor that you missed:
I've been working out in gym for last 5 years and I have strong muscles but after a couple of times of hiking I faced really frustrating ITBand Syndrome that makes me cry in middle of mountains! After months of more training the glutes, abductors, .... I went back to mountains and faced the same pain again, I was really disappointed and thought that nothing will work on me except surgery!!
But after weeks of foam rolling and just walking, I found out the main reason of inflammation of me is how I walk (because of my bow legs I had a tendency to walk outwards) and that made my glutes to didn't work at all! I learned with straight foots, bending knees and small steps I can activates glutes more than TFL which drives to ITBS.

ThankYou so brother. I am relived after doing it. Suffered from itbs halfway of our 50k trailrun. GodBless you

Man! I don't know how to thank you enough for sharing this. I suffered from itbs while running a 50k ulta trail. I am in pain for like 4-5days. After doing seeing this, I tried it. And instantly it works like wonders. The pain just went away. Thank you Thank you so so much. I was able to go camping 2 Days ago, with heavy gear and an unforgiving terrain.

Seen this video so many times before and then I got the same issues as Karim got when I was hiking last week in Sarek in the northen Sweden, thanks so mush for the tips cause they really helps, for me in just a few days I got so much better. Great channel dude!

I need help Stat Please😢
The pain on the right side of my knee is due to excessive walking. I have no back pain at all. At standing point, I can lock the knee straight however it feels sensitive. I’m able to bend forward without difficulty apart from tenderness on the knee in starting position. Please help, I don’t want to visit a doctor as I know there’ll be medication 💊 involved

THANK YOU

Great vid thanks

Thank u so much.. just completed a 18 km hike and while coming down during the last few kms experienced the same pains around the knee… i ll do these exercises.. u r subscribed

Yup found the problem, i has a suspicion this tendon and muscle was gone whack
thanks for the solution, i have started to have this problem, and now on both knees due to my own stupidity

OMG you are an absolute lifesaver! I have been having increasing pain on my outer knee for a while - everyone told me to work in ITB and max glute exercises (lunges, squats etc). This month, we hiked the Komano Kodo in Japan (the Kohechi route for those interested). Day 1 was an ascent of 690m and descent of 840m. I was in excruciating agony and wondering if I would be able to commit the taller peaks and descents the following days. So, determined to continue, I researched and found your video. I got up early before the hike and did a number of these exercises. I could feel my mid-glutes starting to trigger. Armed with painkillers, poles and bandages I took the second day with an unbelievable 1090m descent (and quite steep at the end) although I had to do a bit of dancing walking like the guy in the video. I was numb by the time I got to the bottom but walking - thank goodness for onsen to soak sore bodies. The 3rd day, I went without bandages, and the last day no painkillers or bandages. Nothing short of a miracle worker you are. Thank you so much !!! I am extremely grateful for this incredible advice. And will keep up these exercises for ever. (I now realise I was just strengthening my glutes and thighs but not working the other glutes). I felt nervous ignoring doctors advice and really thought I was in for an operation, but you saved a life-changing trip for me. Thank you

I’m guessing a massage gun works too?

Dude… I can’t thank you enough.. last 5 mountain have been ruined by this issue! Was feeling frustrated but wasn’t going to let it stop me but I was disappointed by the prospect! Yesterday I climbed Helvellyn in the uk and did all the things you said! Rolling my legs, sticking the end of the pole where it should and stepping with heels with a bent knee! (Other videos advice) I got all the way down without even a twinge! Very thankful you made this video! 🙏🏻

I want to thank you for this video on ITBS. My wife and I were training for a trip to the Salkantay Trail to Machu Picchu and I was plagued with severe knee pain on the downhills. Watching your video and applying these techniques save the day! Over the 10 days of hiking on that trip with lots of downhills, I experienced almost no pain. Thank you! I have been telling people about the techniques and your video ever since.

Foam rolling and applying physical pressure does not do anything. Stop with this bullshit.

Muscles are thigh because they are weak, strengthen them

I have been trying to get your Free Knee Pain Routine...I have tried it twice and it never showed up in my email...checked spam and all..😢

In fact, these exercises have helped me in the shortest possible time. However, I still wonder whether the knees should really be stretched as far as they can go when doing the Hamastring stretch. It's certainly good for the hamstrings, but for the lumbar spine...? 99% of all physiotherapists/yoga teachers/doctors would say: never extend your knees when the upper body is moving forwards.

An avid runner for over 30 years, of which the last 10 have been without injuries, thanks to some biomechanical adjustments, while simultaneously doing a number of ultras. After a few weeks off of my regular routines, this exact issue appeared (first time for me). Your advice fixed the problem quite instantly. Huge thanks!

This is exactly what I'm going through. Going to Physio, and learning the same exercises. I'm hopeful I'll be back on the trail this summer....

I started getting outer knee pain but ONLY when running specifically playing basketball. Doesn’t hurt at all during normal strength training or walking. Not sure how to fix! Physio says LCL grade 2 I’m sure it’s something biomechanical because I don’t have weak legs so surprised it happened. Might have to sit out for 4 weeks because isn’t healing

Love this video! We all need someone like you in our lives!
Need to get you a set of acupuncture needles though. Dry needle that glute medius - release it in a few seconds